Söndag 18 sept 2011
2014-04-07 Ryan Provencher
Distans eller Medley/spec
ca 4300m
**crawlkurs ca 2700m**
2x ( 100 vf st 1:40-2:00 + 4x25 (1-sk, 2-tek) vila 5-10s + 4x50 prog 1-4 st 1:00-1:20)
| distans/fri | crawl grupp | medley/spec |
|
4x siste varv kan var arm |
4x 2x100 st 2:00-3:00 a2 200 arm st 4:00-6:00 a3 --> 200’r prog 1-4
|
4x udda medley |
50-100 lös
5x50 tek st 1:00-1:15
200 25 ben + 25 ss